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Reddit PPL
15,859 athletes joined
The unofficial r/fitness program for novice lifters to pack on strength and muscle.
4.33
(1557 ratings)
Program Description

Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle.

Created by redditor Metallicapda, Reddit PPL gained fame as an effective powerbuilding program, with proven results by thousands of Redditors and lifters across the internet.

Reddit PPL app

Reddit PPL is free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise video guidance, and progress tracking. Boostcamp is the all-in-one super app for weight training.

Read the full program guide below.

Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
6 days
Time Per Workout
75 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
70%
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ Reps
+10lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
70%
70%
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
70%
70%
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 Reps
3
Chest Supported Row (Dumbbell)
3
8-12 Reps
4
Face Pull
5
15-20 Reps
5
Hammer Curl
4
8-12 Reps
6
Bicep Curl (Dumbbell)
4
8-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
70%
70%
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 Reps
3
Incline Bench Press (Dumbbell)
3
8-12 Reps
4A
Tricep Pushdown (Cable)
3
8-12 Reps
4B
Lateral Raise (Dumbbell)
3
15-20 Reps
5A
Tricep Extension (Dumbbell)
3
8-12 Reps
5B
Lateral Raise (Dumbbell)
3
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 Reps
5+ Reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 Reps
3
Leg Press
3
8-12 Reps
4
Leg Curl
3
8-12 Reps
5
Seated Calf Raise
5
8-12 Reps
What People Are Saying(1557 ratings)
Only ratings with written feedback are displayed here.
4.33/ 5
Boostcamp UserAge 38, Woman
8 hours ago
3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
It’s ok
The BoNeless I.Man
7 days ago
3 weeks complete
2 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
I love this thank you

Reddit PPL Quick Start Guide

Why do Reddit PPL workout?

Reddit PPL combines linear progression (weekly weight increases) for compound exercises (squat, bench, deadlift, overhead press, rows), along with higher rep bodybuilding style with isolation exercises.

Who is Reddit PPL for?

Reddit PPL is designed for novice and early stage intermediate lifters. Ideally you would have at least 6 months of consistent training experience and basic proficiency in the compound exercises. If you're a complete beginner, check out other programs on Boostcamp like the Greg Nuckols Beginner program.

Reddit PPL Schedule Examples

  • Monday — Push
    Tuesday — Pull
    Wednesday — Legs
    ThursdayREST
    Friday — Push
    Saturday — Pull
    Sunday — Legs

  • Monday — Push
    Tuesday — Pull
    Wednesday — Legs
    Thursday — Push
    Friday — Push
    Saturday — Legs
    SundayREST

Scroll down below for specific Reddit PPL workout details.

How to progress weights for main compound exercises?

The weight progressions for compounds will be automatically calculated for you in the Boostcamp App.

The Reddit PPL progression logic is as followed:

  • Add 5 lb / 2.5 kg for upper body compounds (bench, row, overhead press)

  • Add 5 lb / 2.5 kg for squats

  • Add 10 lg / 5 kg for deadlifts

How to progress for accessory exercises on Reddit PPL?

Once you can hit all the prescribed sets and reps with good form, add a small amount of weight. Accessories are more about mind muscle connection.

How to eat on Reddit PPL?

There is no one-size-fits-all meal plan that is specifically designed for Reddit PPL workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the Reddit PPL split. You should also ensure that your sleep is on point (7+ hours daily).

How long to rest between Reddit PPL sets?

In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.

What to do if you fail compound exercises on Reddit PPL?

If you fail the main compound exercise of the workout, ignore the weight progression and aim to complete the same workout's weights next session.

Diagnose why you failed. Are you getting good recovery–calorie surplus, high protein diet, and good sleep, low stress? Do you need a deload week? If you've been training hard for 4+ consecutive weeks, take a lighter week to recover.

If you fail over several weeks even after all those adjustments, go to Program Settings and lower your 1RM by 10% and ramp weights again.

Other questions for Reddit PPL?

Read the full Reddit PPL App & Program Guide here.